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Old 04-21-2011, 06:56 PM   #426
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

4-19

Hang Powerclean- 170x1x4, 152x1x2
Pullups- 8 sets of 8
DB Bench- 50sx10, 60sx8
Cable Row- 15, 10
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Old 04-21-2011, 10:03 PM   #427
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Re: Doug's Ultimate G-Flux Log

why not do weighted pullup?
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Old 04-22-2011, 07:58 AM   #428
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

For the next couple months my goal is to get down to 160 while:

1. letting my injuries heal and addressing whatever shoulder imbalances I have,
2. getting better at close grip bench, and
3. getting my squat back to a respectable level.

Weighted pullups don't really aid any of those goals, and might actually hurt the first one, so for the time being they are out. Once I move back to a surplus and start doing more volume they will certainly be implemented.
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Old 04-22-2011, 08:14 AM   #429
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Re: Doug's Ultimate G-Flux Log

Here's what I'm doing for the next couple months while I de-fatass myself:

Tuesday:
Squat- 90%x5x5 (290 next week)
Bench- 90%x5x5 (185 next week)
Pendlay Row- 5x5 ramping
Deficit Deadlift- 50%x10x3
Abs

Thursday:
Powerclean- singles and doubles up to ~85%
Unweighted Pullups- gradually increasing total volume
Cable/DB Row- 15x5
Curls- 15x5
RD Flyes- 15x5

Saturday:
Squat- 5rm (305 next week)
CG Bench- greyskull (180 next week)
Deadlift- doubles and singles to at least 90%
Abs
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Old 04-23-2011, 02:22 PM   #430
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Re: Doug's Ultimate G-Flux Log

4-23

Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 290x1, 305x5
Close Grip Bench- 45x12x2, 95x8, 135x6, 165x3, 180x5x2, 180x7
Deadlift- 154x3, 242x2, 309x2, 353x2
2 inch Deficit Deadlift- 397x1, 407x1
Hanging Leg Raises/ Swiss Ball Situps

Lifted in the AM without any caffeine, so everything felt kind of heavy. Videoed the squats to see if there was something with my form, but can't really tell. Deficit deadlifts were hard.
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Old 04-23-2011, 02:38 PM   #431
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
For the next couple months my goal is to get down to 160 while:

1. letting my injuries heal and addressing whatever shoulder imbalances I have,
2. getting better at close grip bench, and
3. getting my squat back to a respectable level.

Weighted pullups don't really aid any of those goals, and might actually hurt the first one, so for the time being they are out. Once I move back to a surplus and start doing more volume they will certainly be implemented.
why is 8x8 good for your shoulder health but doing weighted chin ups at 4x4 or whatnot isn't?

also, i will be surprised if you can do 5x5 squats at 90%. don't think that is possible.
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Old 04-23-2011, 03:22 PM   #432
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Re: Doug's Ultimate G-Flux Log

I can do about 15 pullups so 8x8 is just an easy way to catch a pump while focusing on doing the exercise correctly. I'm still pretty bad at actually using my lats.

90% of my 5rm, not my 1rm.
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Old 04-23-2011, 04:59 PM   #433
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Re: Doug's Ultimate G-Flux Log

Squat 305x5: http://www.youtube.com/watch?v=RmUrr09XPsM
DL 417 from a week ago: http://www.youtube.com/watch?v=TaIMUmVq0Ak
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Old 04-23-2011, 05:12 PM   #434
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Re: Doug's Ultimate G-Flux Log

Heh, that's one grindy DL, but looked solid. Same with squats, good work
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Old 04-23-2011, 05:45 PM   #435
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Re: Doug's Ultimate G-Flux Log

+1. DL looked tough. Nice work.
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Old 04-23-2011, 05:57 PM   #436
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Re: Doug's Ultimate G-Flux Log

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+1. DL looked tough. Nice work.
+ another 1
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Old 04-24-2011, 04:26 AM   #437
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Re: Doug's Ultimate G-Flux Log

dude on the left sitting down in the background looked like a kinda skinny-fat guy, confirm?
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Old 04-24-2011, 01:36 PM   #438
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Re: Doug's Ultimate G-Flux Log

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sick grind on the DL.

had a rep or two more in you on the skwat.
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Old 04-24-2011, 09:12 PM   #439
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Gary Stevenson View Post
dude on the left sitting down in the background looked like a kinda skinny-fat guy, confirm?
prolly just fat-fat

Quote:
Originally Posted by kidcolin View Post
sick grind on the DL.

had a rep or two more in you on the skwat.
Yeah the fact that my hamstrings were shaking like that says to me that I haven't been pulling nearly enough. I was never really close to failing, but iirc it felt heavy enough that I just shut it down there.

Squats always look easier than they feel (in the video I think it looks like I had 3 more in the tank), but at the time I felt like I had 1-2 more. 310 next week for sure.
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Old 04-25-2011, 01:03 AM   #440
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Re: Doug's Ultimate G-Flux Log

Quote:
Squats always look easier than they feel
no doubt. whenever i view the vid of my rep out sets, I'm like "what a pussy" and then the next time I'm under the bar I'm like "ugh **** this is hard."
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Old 04-25-2011, 01:17 AM   #441
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Re: Doug's Ultimate G-Flux Log

i have a hard time judging what weight to use for squats, and how many reps to go for, because squats are always hard. you know what i mean?
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Old 04-25-2011, 07:58 PM   #442
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Re: Doug's Ultimate G-Flux Log

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Originally Posted by sayid_the_saviour View Post
i have a hard time judging what weight to use for squats, and how many reps to go for, because squats are always hard. you know what i mean?
I know what you mean that squats are always hard, but this it really shouldn't be an issue to the point where weight selection and reps goals are fuzzy (unless you're much much stronger than people give you credit for). Auto-regulation of reps/weights is fine once you reach a relatively advanced level of strength. But you should be following a program like starting strength/ texas method/ smolov pretty much all the time until you get to that point.

All that auto-regulating is going to do for a beginner or intermediate is let them ***** out and not work hard enough to continue to make progress.
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Old 04-25-2011, 09:12 PM   #443
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Re: Doug's Ultimate G-Flux Log

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Originally Posted by Doug Funnie II View Post
I know what you mean that squats are always hard, but this it really shouldn't be an issue to the point where weight selection and reps goals are fuzzy (unless you're much much stronger than people give you credit for). Auto-regulation of reps/weights is fine once you reach a relatively advanced level of strength. But you should be following a program like starting strength/ texas method/ smolov pretty much all the time until you get to that point.

All that auto-regulating is going to do for a beginner or intermediate is let them ***** out and not work hard enough to continue to make progress.
hey, could you explain what you are saying here please. i dont understand what you mean...
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Old 04-25-2011, 09:58 PM   #444
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Re: Doug's Ultimate G-Flux Log

auto-regulate= making up weight, sets, and reps on the fly depending on how you're feeling for that day.

If you're injured then it's probably necessary. And if your recovery is compromised, either from being an advanced trainee or on a diet then it can be a good way to keep intensity and volume at appropriate levels. But for most of this forum, which I suspect includes you, allowing yourself to deviate from a program that is proven to work is going to hurt your results a majority of the time.

I almost always write my next workout the immediately after finishing my prior one. And I very rarely deviate from that plan unless injury is a concern. If I'm not feeling fully recovered, I'd prefer to take an extra day rest rather than compromise on the volume/intensity that was planned out by someone much more experience than I am.
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Old 04-26-2011, 09:02 PM   #445
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Re: Doug's Ultimate G-Flux Log

4-26

Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 290x5x4
Bench- 45x10x2, 135x5, 155x3, 170x2, 185x5x5
Pendlay Row- 154x5, 164x5, 174x5, 179x5
Deficit Deadlifts- 242x8, 262x8
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Old 04-26-2011, 09:51 PM   #446
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Re: Doug's Ultimate G-Flux Log

i am looking over this smolov program, and don't understand how this is even possible

http://forum.bodybuilding.com/showthread.php?t=4699803

Quote:
Week 1

Monday: 70%x9x4

Wednesday: 75%x7x5

Friday: 80%x5x7

Saturday: 85%x3x10

Week 2

Monday: (70%+20 pounds)x9x4

Wednesday: (75%+20 pounds)x7x5

Friday: (80%+20 pounds)x5x7

Saturday: (85%+20 pounds)x3x10
3 sets of 10 at 85% of the 1 rep max?? wtf

has anyone on here done smolov?

Last edited by sayid_the_saviour; 04-26-2011 at 09:58 PM.
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Old 04-26-2011, 10:01 PM   #447
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Re: Doug's Ultimate G-Flux Log

smolov program looks so badass. i think my body would just fall apart if i did this while playing soccer
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Old 04-26-2011, 10:16 PM   #448
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Re: Doug's Ultimate G-Flux Log

10 sets of 3 at 85% of your training max. Most places I've looked recommend using a training max that is below your true 1rm.
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Old 04-26-2011, 10:18 PM   #449
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Re: Doug's Ultimate G-Flux Log

10 sets of three

Last edited by Weasel45; 04-26-2011 at 10:18 PM. Reason: Too slow.
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Old 04-26-2011, 10:24 PM   #450
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Re: Doug's Ultimate G-Flux Log

http://www.dragondoor.com/articles/m...at-experiment/

here is another good article on it. but look at week 2 (note, they advice a 2 week introductory cycle so this is week 4)... you are doing 7 sets of 5 at 80% of your 1rep max AND 20 more pounds!! hahaha, is this possible?? anyone on here do this before?
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